Pumpkin Seed Soup

Pumpkin Seed Soup is a creamy and nutty dish that highlights the rich flavor of roasted pumpkin seeds, complemented by a blend of aromatic spices. It's a satisfying and nourishing soup perfect for a cozy meal.

Ingredients

• Pumpkin seeds - 100 grams
• Vegetable broth - 500 ml
• Coconut milk - 200 ml
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro - for garnish

Steps

1. Preheat a dry skillet over medium heat. Add the pumpkin seeds and toast them for 3-5 minutes, stirring frequently until they are golden and fragrant. Remove from heat and set aside.
2. In a saucepan, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, or until translucent.
3. Add the minced garlic, ground cumin, and ground coriander to the onions and cook for another minute until fragrant.
4. Pour in the vegetable broth and bring the mixture to a simmer. Cook for about 10 minutes.
5. Add the toasted pumpkin seeds and coconut milk to the saucepan. Blend the mixture using an immersion blender until smooth and creamy. If you prefer a chunkier texture, blend only half of the soup.
6. Season the soup with salt and black pepper to taste. Heat through for another 2-3 minutes.
7. Serve the soup hot, garnished with fresh cilantro.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 28 g
• Saturated Fat: 8 g
• Unsaturated Fat: 20 g
• Water: 0.5 L

Health Benefits

• Rich in magnesium and zinc from pumpkin seeds, supporting immune function.
• High in healthy fats and fiber, promoting heart health and digestive wellness.

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